10 Exercises That Fix Posture and Relieve Back Pain
Do you need to fix your posture? If you collapse on a computer or smartphone for a period of time, it will cause pain in your neck, back, and shoulders. Today, bad posture it has become a major concern.
When you are constantly under stress, sleeping in awkward positions, or overweight, it can put unnecessary pressure on your muscles and joints. The more you use things that aggravate your posture, the harder it will be to break the habit. Sadly, it is causing damage to areas of your body that won’t show up until later.
Slouching is not only horrible for your self-esteem, it is terrible for your body. People who slouch often have poor abdominal muscle mass, causing their belly to swell more than it should.
These are just some of the problems that can be caused by constantly slouching:
- Chronic headaches
- Stiffness in the neck, back and shoulders.
- Overwhelming stress fatigue
- Back injuries
- Knee, hip and foot problems.
- Muscular atrophy
- Respiratory problems
- Compressed nerves or pinched discs
- Digestive complications
- Circulation problems
- General discomfort in the joints
- The curvature of the spine
Ten ways to fix your posture
Trying to fix your posture requires developing a new routine. If you find that you constantly complain about your back and neck, then you know that you need to change the way you feel. When you start to develop a healthier way to position your body, it won’t be easy.
Your body will fight the new posture and you will experience mild discomfort. The problem is that you are activating muscles that you have not used in a while and are weak. Fortunately, as you change the way you sit and develop a healthy routine, these muscles will get stronger.
Don’t give up prematurely as patience is the key. To start the process of change, visualize yourself tall. If you feel like you are slipping back into your old habits of slouching, then you should get up and close your eyes.
Stand there nice and tall and feel your spine straighten. Now, standing tall won’t solve the problems, so here are ten exercises that will fix your posture and help you overall.
1. Pectoral ball hit
The pectoral ball hit will loosen all the tight muscles in your chest. You can also use a trigger point release maneuver to accompany this stretch.
• Put the ball in front of you and lean against the wall.
• Move around until you find a place that is a bit uncomfortable to touch. This indicates sore muscles that need to work. Now, move the ball around this area for about 30 seconds. You have found a trigger point that will help release tension in the area.
• Keep rolling the ball, finding more sore trigger points. Do this until you feel like you have all the painful areas covered.
2. Back extension
This maneuver will help you strengthen your back muscles, but it will also prevent injury to the spinal area. If you want to correct your posture and avoid rolling back, you should try this one. Office workers and others who sit a lot should do this stretch regularly.
• Begin by lying on the mat with your stomach on the floor.
• Place your arms at your sides and touch your thigh with your palms.
• Bring your legs together and straighten your elbows. When you shoot, you want to draw the toes a bit.
• Now, breathe out as you lift your head, abdomen, and chest off the floor. The feet and hands never leave the original position if done correctly.
• Then inhale as you lower your body to the starting position.
• Try to do ten repetitions.
3. Thoracic extension
If you want fix your posture, then thoracic extension is necessary. It can also help relieve back, neck, and hip pain. You will need a foam roller to do this stretch.
• Place the roller on a mat horizontally. No, you want to keep the roller vertical while resting your shoulders on it.
• Use your gluteal muscles to lift your butt off the floor. Your heels will help you move forward and backward.
• The goal is to find a position in which it is uncomfortable; Once you find that spot, keep doing the rocking motion for 20-30 seconds.
4. Cat / cow pose
This stretch improves the elasticity of the spine and is highly recommended for those who suffer from chronic back pain. It helps to get movement in the upper back, which is where most of the slouching effects occur.
• Begin in a downward dog position by kneeling on all fours. Now, place your wrists below the shoulder area. If done correctly, your knees should be directly below your hips.
• Now, inhale and look ahead. As you inhale, be sure to activate your core muscles.
• Exhale and place your chin on the chest area as you slowly lower your head. Pull your belly area in the direction of your spine. If done correctly, your vertebrae will take on a round appearance towards the ceiling.
• Now, return to the starting position.
• Inhale and look forward as you pull your belly toward the mattress. Raise the tailbone in the direction of the ceiling, pulling the sternum forward and up.
• Return to downward dog position and you can repeat this stretch as many times as is comfortable for you.
5. Angels on the wall
The wall angels stretch helps strengthen the thoracic spine area, helping to thwart the development of a hunchback.
• Begin by standing against the wall with your knees slightly bent. Now, you must make sure that your back, from top to bottom, and your head are supported by the wall.
• Now make sure the back of your arms are against the wall. You will feel a tug as you strain for them to touch. The backs of the fingers should also touch the wall.
• Then do you remember how you made snow angels as a child? Well, you want to move your arms until they are over your head and then return to the starting position. The trick is that you have to keep everything against the wall except your arms. If your back or head loses contact with the wall, then you are not doing the stretch correctly.
• Try to do this for ten repetitions.
6. The table
The plank stretch will help you fix your posture by giving you a strong core. Weak abdominal muscles work well, as well as the shoulder and back area.
• Position your body as if you were going to do push-ups. Slightly bend your elbows so that your weight rests on your forearms and not on your hands. If you do this correctly, your body will be straight from the ankles to the shoulders.
• Now, you really want to work those core muscles. So, suck on your belly as hard as you can. Imagine that you move your belly button from the front of your body to the back.
• Try to hold this stretch for up to a minute. If you can do it for longer, do it as much as you can.
7. Entrance stretch
This stretch is ideal for neutralizing a sagging chest from a long period of slouching.
• Find a sturdy door frame and stand inside it. Place your right forearm against the frame while bending it slightly until it reaches a 90 degree angle.
• Your elbow should be about the same height as your shoulder. If you find it difficult, grip the side of the door frame with your hand.
• Now, roll your chest to the right as you feel it stretch and pull on the shoulder area.
• Hold this position for 60 seconds, then switch sides and do the other arm.
8. Bow pose
Arch pose stretch can help fixing bad posture. Helps stretch muscles that are often pinched in front of the shoulder area. Over time, it will lengthen and strengthen them.
• Begin by lying face down on your stomach. Now slightly bend your knees as you bring them towards your hips. If you can’t take them that far, that’s fine. Just do the best you can.
• Take her hands and grab her feet. Now slowly raise your head and chest until they are slightly off the mat.
• Take a deep breath and kick your legs out so your arms follow suit. Now roll forward until you are face down.
• Exhale and return to the original starting position.
• You must repeat this stretch up to five times.
9. Shoulder dislocations
To do the dislocated shoulder stretch, you will need to use a broomstick or a long bar of any kind. Anything will work as long as you keep your shoulders at a reasonable distance.
• Start by standing (or lying on your back to modify) and taking the broom handle in your hands. Keep your palms down as you grip the stick. Keep your hands at a distance that is slightly wider than your shoulders.
• Now make sure to keep your elbow straight as you slowly raise your arms until they are over your head. If you do it correctly, you will feel a pull in your chest area and upper back.
• Try to hold this stretch for 30 seconds and repeat five times.
10. Cobra stretch
The cobra stretch is designed to help improve your breathing. When you have poor posture, your slouching causes your lungs to compress. This will help strengthen the muscles you use to fill your lungs. The muscles worked in this maneuver will help to keep the spine straight and pleasant.
• Begin by laying face down on the floor. You want to make sure that your palms are facing down just below the shoulders.
• Next, inhale and slowly lift your chest off the mat as your arms straighten. If you do it correctly, you will feel your abdominal muscles start to activate.
• Only the top of the ribs should lift off the floor. The lower section should stay there. Now, push your shoulders back while keeping your heart in the forward position. It would be helpful if you did not crackle your neck when performing this maneuver as it can cause unnecessary strain.
• If you are doing this stretch well, your body should look like a cobra ready to strike. Now, hold this position for about 30 seconds. Next, release your breath as you slowly lower your torso onto the mat.
Final thoughts on ways to fix your posture
Keep in mind that when doing these stretches, the motto “no pain, no gain” certainly applies. As you use the muscles that have been weakened, there will be some discomfort. Fortunately, you can fix your posture and stop the chronic back, neck and shoulder pain with a little hard work.